Your New Morning Routine – Episode 1: Don’t Weight For Sunrise

Morning routines are all the rage. Why? Because what you do in the morning sets you off for the day ahead. Whatever goals you decide for yourself (say weight loss), morning rituals are oh so important to your success. Healthier habits start in the morning!

by Adrian Evans

Most people struggle first thing when they wake up - they’re either too tired to do anything or hit the snooze button until the very last minute. But it’s how you handle those early a.m. hours that determine how productive you will be throughout the day. No wonder that the world’s most successful people wake up to an established routine that helps them set their intention for the day. If you’re looking to lose some weight, making sure you follow a morning routine is your very first act of self-care of the day and sets the tone of the next 24 hours.

How do you create a morning routine for yourself?

Given that these first few hours are crucial, a lot has been written on how to organise your morning and what you should include (from journaling to meal prepping to running). Truth is, there is no one size fits all when it comes to forming morning habits.

With morning routines becoming increasingly elaborate, it’s not easy to find one that is actionable and realistic for you. Good news is, morning routines don’t need to be overly complicated. In fact, they can be as easy as engaging in Movement, practicing Meditation and enjoying a nutritious Meal: three effortless steps to set the tone and help you manage your weight better. Commence the day with a simple but powerful workout to awaken your body, move on to a focused mindfulness session to reset your mind and finish off with a nourishing breakfast that you will fuel you with energy.

Your change starts here.

1 Morning movement

woman morning stretch boxing ring

Working out first thing in the morning is proven to reap many health benefits, including boosting your metabolism. When you’re looking to shed those few extra pounds, morning exercise can be especially helpful. Moving your workout to the early hours has already been linked to increased fat burn. It is also demonstrated that starting your day sweating can keep you more active throughout the day and improve your mental energy too. What’s not to love?

To start the day right, you’ll want something short and gentle to ease your body back into movement mode. Try these three exercises for a full-body workout that will strengthen each of your muscle groups while enhancing your metabolism and burning through any unwanted fat. A winning flow!

Locus Lifts

Strengthen the back of your torso, legs, and arms in no time.

An instant stress-reliever, this exercise works to improve your posture and quiet the mind.


Triangle Pulses

Therapeutic by nature, this heart-opening pose adds a pulsing sequence to further strengthen those core muscles in your side waist, obliques and back.


Half Camel

Feel the stretch along the entire front of your body while strengthening the muscles in your back and improving your posture. Who doesn't want to stand a little taller?

Feeling stronger already? Now is the time to set your intentions for the day through some kind guided meditation.

2 Morning meditation

girl yoga morning meditation pose jungle

Taking care of your mind is equally as important as looking after your body. Regular meditation can help you manage stress and leaves you feeling relaxed and happy. Whether you’re worried about the day ahead or just in need of a little mood boost, meditation is sure to lift your spirits.

Meditating in the morning enables you to clear your mind before you get on with your day. Practice mindfulness when you wake up to build focus and clarity for what is to come. Morning meditation will give you an overall sense of wellbeing before you’ve even started your day. That’s one more reason to rise with the sun.

If you find it difficult to manage your weight, know that your mindset is paramount to taking control back over your body. Having an attentive mind keeps you from indulging in emotional eating. This guided meditation is all about developing a loving relationship with both your body and the food you nourish it with.

Self Love by Cory Muscara [If you liked this meditation, there are many more available in the app, with new episodes coming out each month]

Now that your mind is ready for the busy day ahead, show your body some love with a nutritious feast.

Kickstart your mornings


3 Morning meal

If there’s one meal you should never skip, it has to be breakfast. Not only does breakfast fire up your metabolism, helping you burn calories throughout the day, it also gives you drive and energy to get things done.
After a night of fasting, it is essential to replenish your body with wholesome food. This is especially true after a workout when it needs fuel to recover. Breakfast gives you the chance to get in some well-deserved vitamins and nutrients. Try our fig and melon salad for a nutritious breakfast: it’s jam-packed full of flavor and rich in all the fiber and protein you need after working out.

Fig and melon salad on a plate

Fig and melon salad

Fig and melon salad ingredientsWhat you’ll need:

  • Mixed salad
  • Red onion (sliced)
  • Honeydew melon (cubed)
  • Figs
  • Feta cheese
  • Sunflower seeds
  • Lemon juice,
  • Olive oil
  • Salt & Black pepper


1. Mix together the lemon juice, olive oil, salt, and pepper to make the dressing.
2. Pour dressing over mixed salad leaves, sliced red onion and melon cubes.
3. Add chopped figs, crumbled feta cheese and sunflower seeds on top.
4. Enjoy!

Morning routines are all about getting a headstart. By combining the 3 Ms - Movement, Meditation, and a Meal, you have an easy ritual that will set the tone for the day to follow.

Ready to embrace healthy habits? This is the first of our series on morning routine recommendations, taking the hardship out of forming habits.

Who doesn't feel relaxed barefoot in the sand?

What is Asana Rebel?

The Asana Rebel app is an excellent tool to help you reach and achieve your health and fitness goals. For your physical health, the app is filled with more than 200 workouts that you can do from anywhere in the world and no equipment is required. For improving your mental wellbeing you can find mindfulness, meditation, sleep podcasts and nutrition advice.

No wonder 10 million users around the world have stopped wasting money on the gym and started investing in yoga-inspired fitness. Asana Rebel does it the right way.